Jackfruit for Diabetics: Is It Safe? Everything You Need to Know About Jackfruit and Blood Sugar Control
Jackfruit is a sweet, tropical fruit that’s loved around the world for its unique flavor, texture, and versatility. From ripe, juicy bulbs to savory dishes made with young jackfruit, this fruit has made its way into kitchens and diets—especially among plant-based eaters. But is jackfruit good for diabetes?
If you’re managing diabetes or supporting someone who is, you might wonder whether this high-carb fruit is a smart choice. In this comprehensive guide, we’ll explore how jackfruit affects blood sugar, the glycemic index and sugar content of different forms of jackfruit, and how diabetics can enjoy it safely.
What is Jackfruit?
Jackfruit is the largest tree-borne fruit in the world, with some weighing up to 20 kg (44 lbs). It has spiky green skin and yellow, fleshy bulbs inside. The flavor is mildly sweet when ripe and more neutral when unripe, which makes raw jackfruit popular in savory recipes.
This tropical fruit is packed with nutrients, including:
Energy: 143 calories (per 150g)
Carbohydrates: 35g
Protein: 3g
Fat: 1g
Fiber: 2g
Vitamin C: 23% DV
Vitamin B6: 29% DV
Other nutrients: potassium, magnesium, calcium, and antioxidants
Now let’s explore how this nutrition profile affects blood sugar levels.
Is Jackfruit Good for Diabetes?
Yes, jackfruit can be safe for diabetics, but it must be eaten in moderation. This is due to its carbohydrate and natural sugar content. Carbohydrates affect blood sugar more than any other nutrient, and 150g of jackfruit contains about 35g of carbs. That means large portions can quickly cause a spike in blood sugar if not monitored carefully.
The Good News:
Jackfruit contains fiber, which slows down the absorption of sugar into the bloodstream.
It also provides antioxidants, including flavonoids, which help fight inflammation and support insulin sensitivity.
The protein and fiber content in jackfruit may help you feel full for longer, reducing the urge to snack.
The Caution:
Does jackfruit increase blood sugar? Yes—if eaten in large quantities. That’s because of its natural sugar and carbohydrate content.
To keep blood sugar stable, limit portions to about 75g (half a cup) and monitor your glucose levels afterward.
Jackfruit Glycemic Index and Sugar Content
Jackfruit Glycemic Index and Load:
Glycemic Index (GI): 50 to 60 (moderate)
Glycemic Load (GL): 13 to 18 (moderate)
The glycemic index of jackfruit indicates how quickly it raises blood sugar levels. A GI of 50–60 is considered moderate, which means jackfruit won’t spike blood sugar as fast as white bread or sugary snacks. However, the glycemic load (which also factors in portion size) is what really matters. Eating small amounts lowers the GL and reduces the risk of a sugar spike.
Jackfruit Sugar Content Per 100g:
Ripe jackfruit: 19–23g of sugar
Raw jackfruit sugar content: Around 3–6g of sugar
This makes raw jackfruit a better choice for blood sugar control compared to ripe jackfruit, which has much higher sugar levels.
Raw Jackfruit is Good for Diabetes: Here’s Why
Raw (young) jackfruit has significantly lower sugar content and glycemic index compared to the ripe version. It behaves more like a starchy vegetable (like potatoes or green bananas) and is often used as a meat substitute in curries, stews, and stir-fries.
Benefits of Raw Jackfruit for Diabetics:
Lower glycemic index than ripe jackfruit
Higher fiber content
Helps regulate digestion and slow glucose absorption
Suitable as a rice or carb substitute
You can use it in place of high-carb foods like white rice or noodles, especially when paired with high-fiber vegetables and lean proteins.
Is Jackfruit Seed Good for Diabetic Patients?
Jackfruit seeds are edible and nutrient-rich. They contain:
Protein
Resistant starch (a type of carbohydrate that acts like fiber)
Low GI profile
The glycemic index of jackfruit seed is low due to its complex carbs and fiber content. Some studies suggest jackfruit seeds may help regulate blood sugar levels by slowing digestion and improving insulin response.
However, seeds should be boiled or roasted before consumption and eaten in moderation. They can be a great snack alternative for diabetics but are not a substitute for medication or a balanced diet.
Here are some tips to include jackfruit in a diabetic-friendly diet:
Best Practices:
Stick to small portions – Limit to 75g of ripe jackfruit in one serving.
Choose raw jackfruit – Use it in meals as a healthy carb substitute.
Monitor your blood sugar – Check your levels 1–2 hours after eating jackfruit.
Avoid overripe jackfruit – It has very high sugar content.
Combine with protein and fiber – Helps slow digestion and reduces blood sugar spikes.
Consult your doctor – Jackfruit may interact with some diabetes medications.
Does Jackfruit Affect Diabetes Medications?
Yes, jackfruit might affect how certain diabetes medications work, especially if eaten in large amounts. Some studies suggest that jackfruit leaf and stem extracts can lower blood sugar, which could cause hypoglycemia if combined with medications like insulin or metformin.
So, if you’re planning to regularly eat jackfruit, speak with your healthcare provider first—especially if you’re on medication.
Conclusion: Is Jackfruit Good for Diabetes?
Yes, jackfruit can be good for diabetics—if eaten carefully.
Raw jackfruit is especially beneficial due to its low sugar and glycemic index.
Jackfruit seeds can also be included as a healthy snack.
Always limit portions, focus on balanced meals, and track your blood sugar.
Whether you’re enjoying a savory raw jackfruit curry or a few pieces of ripe jackfruit as a treat, make sure it fits into your overall diabetes management plan. Like many foods, moderation is key.
Need Personalized Advice?
Always talk to a registered dietitian or your healthcare provider to tailor your diet to your personal needs
